WOD 9/27/12

BADA$$ BOTTLE BLASTER.

Equipment needed:
(Two) 1-gallon, 3-gallon, or 5-gallon water bottles.

We will use water bottles as a form of resistance, similar to kettlebells.

Weight conversion:
1-gal= approx 8 lbs.
3-gal= approx 24 lbs
5-gal= approx 40 lbs

Perform the following workout routine in progression over time using a Tabatas format. 20/10

Legs
Squat
Squat, curls
Squat curl presses
Repeat load on both sides, alternating sides, singles, twist

Shoulders
Lateral raises
Front raises
Repeat load on both sides, alternating sides, singles, twists

Legs & Shoulders Combo
Squat front raises
Lunge lateral raises
Repeat load on both sides, alternating sides, singles, twists

Total body
Badda$$ bottle swings
Trap raises
Repeat load on both sides, alternating sides, singles ,twists

WOD 9/26/12

<p>Farmville worko<b>ut</b></p>
<p>Breakdown group into 4 teams.<br>
Perform a distance based exercise between a set of 4 cones.<br>
Exercise #1 between cone #1 &amp; cone #2<br>
Exercise #2 between cone #2 &amp; cone #3<br>
Exercise #3 between cone #3 &amp; cone #4<br>
Sprint back to home-line.<br>
Perform part-I routine three times then switch exercise to begin part-II.<br>
Break<br>
Perform part-II routine three times.<br>
Break<br>
Perform part-I &amp; II combined for a total of six exercises timed for 3 minutes as individuals.<br>
Break<br>
Randomly select individuals to randomly select exercises from either part-I or II.<br>
Perform last round for 3-min.<br>
Break cooldown<br>
Stretch</p>
<p>Part-I<br>
Inch worm<br>
Spider walk
Gator crawls

Part-II
Leap frogs
Bear crawls
Crab walk

Awesome workout
Enjoy!

Who's lookin out for ya?
Theo Tilton

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